Health Care Guide

21 Health & Fitness Tips 

1.  To increase your heart rate when walking, take smaller, more numerous strides per minute instead of longer, fewer ones.

2.  Eat everything in small portions. That way, you allow yourself more variety in what you eat every meal, without overeating.

3.  Squeeze your own fresh orange juice every morning to give you a bright wake up call. Detox your system and start the day the right way.

4.  Be specific about your health and fitness goals. Instead of saying, “I’ll start to exercise again” or “I’ll start eating healthy”, be precise about what you’ll do to achieve these things, such as “I will run a mile a day everyday” or “I’ll eat fruit for dessert instead of high-calorie sweets”.

5.  If you’re only beginning to exercise again, do short workout sessions first until you feel comfortable with longer ones so your body won’t be strained by sudden exhaustion or fatigue.

6.  Eat in a smaller plate – because it fills up easily, it will provide the illusion that you’re eating a lot more than you really are.

7.  Avoid toning the same part of your body in consecutive days. Schedule your daily workouts so that you get to work on all parts of your body at least twice a week, but never on two days in a row.

8.  If you’re craving for a chewy snack, opt for a healthier alternative like prunes and  ried fruits.

9.  Keep a positive attitude about getting fit. If sometimes you fall out of the “fitness bandwagon”, move forward and jump back in immediately – the sooner you get back to exercising, the sooner you’ll get results.

10. As much as possible, avoid eating fast-food on a regular basis. Look for healthy recipes that are quick and easy to make and pack your lunch instead of hitting the burger chain nearest your office.

11. Too busy to fit a full 30-minute exercise session in a day? Try dividing it into three 10-minute session spread out within the day. You can do it after waking up, before going off to lunch and before going to bed.

12. Practice proper form in any sport or exercise. Not having proper form during exercise will render the exercise ineffective, and can even cause injuries.

13. If the fitness facility that you signed up with offers different stretching and cardiovascular classes, make the most of it. Participate in a couple of classes weekly, and switch classes every so often to keep your interest level up.

14. Taking a nap for 15 to 20 minutes in the afternoon can sharpen your memory, improve alertness, and help reduce fatigue. If you can’t take a nap, set this time for light activities.

15. Have a “better body buddy”. Exercising becomes more fun if you do it with other people. Do aerobics with a friend or play a sport with your family.

16.  A change in environment keeps boredom at bay. Tired of your treadmill? Go out and run in the park instead.

17.  Practice “mindful eating”. Chew your food slowly and savor the taste and flavor of every bite – that way, you maximize the satisfaction of every spoonful, while minimizing the possibility of overeating.

18.  Experts estimate that an additional pound of lean muscle mass can increase resting metabolism by 30-50 calories a day. A good reason to be motivated to work out; you can shed excess pounds just by accumulating lean muscle mass.

19. Cranberry juice is fantastic for relieving cystitis and keeps your bladder in good working order.

20. Keep mouthwash in your medicine cabinet. Not only does mouthwash freshen your breath, it gets rid of any inflammation in your mouth.

21. Invest in a tongue scraper! It exfoliates dead skin cells on the tongue and removes harmful bacteria that can help cause tooth decay and bad breath.